| Programming Notes: Slowing things down and controlling the tempo via EMOM. For the first EMOM, ensure you have your posture LOCKED IN before moving to the lunges. The second one is designed to tax your system first via a short but aggressive burst via bike, then have you manage a complex movement (manmakers) with a spiked heart rate. WOD: EMOM 9 1 Hang Power Snatches (115/85) 4 Overhead Lunges Rest 4 min EMOM 9 min 5 cal on Assault Bike + 2 DB Manmakers (40/30) RxA: (155/115), 8 Cal Assault Bike, (50/35) L2: (95/65), (30/20) L1: (45/35), BW Lunge, (20/10) |
| Accessory: Squat Pulses 3×20 Rx+: Goblet Hold Coaches Reference: https://www.youtube.com/watch?v=N4fzbBv4BFI |
| Recommended Stretching: Couch Stretch Thread The Needle Happy Baby |